Training Log Archive: fletchIn the 31 days ending Jan 31, 2008:
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Thursday Jan 31, 2008 #
run 1:02:22 [3] 12.5 km (4:59 / km)
shoes: Nike Equalon
Morning run around Carine Open Space. felt pretty tired, but not too bad. Foot felt sore afterwards, even without the orthotics. Hmmmm...
Wednesday Jan 30, 2008 #
cycle (commute) 58:30 [2] 29.2 km (2:00 / km)
shoes: Avanti Blade
Pretty easy ride into work. Was going to get up earlier and do a longer ride, but eyes were still puffy from last night and I generally felt pretty crap, so just rolled straight in. Got going towards the end, but had work to do so decided against adding the extra and starting work late.
cycle (commute) 1:00:21 [3] 29.3 km (2:04 / km)
shoes: Avanti Blade
Ride home into the seabreeze. Pushed hard along Marmion, flew across Hodges. Wind not as bad on freeway as down the coast. Good thru to Greenwood station, then felt strangely empty. Felt like I was cruising and breathing like I was walking, but just couldn't find it in me to push hard enough to get the breathing rate up or the legs hurting... Guess I didn't have enough lunch. Probably good I didn't do a long one this morning...
Tuesday Jan 29, 2008 #
run intervals 22:01 [4] 6.0 km (3:40 / km)
shoes: Nike Equalon
8 x 1km reps at 5km pace (3:42), 2 min slow jog recovery.
Dunno what tothink of this session. Felt strangely crap right from the start, bt couldn't pin down the problem. Legs felt fine, breathing felt easy except for one tight spot in my chest and yet I felt lethargic and like it was a real struggle to get going. All was explained why my EIU kicked in on rept 5 and I decided after rep 6 it probably wasn't the best idea to finish the session. Annoying as it was ablout 4.5hrs since eating. I guess Maccas thickshakes sit in your stomach for a while - and more surprisingly there may actually be some dairy in them... Hands and head got itchy, some swelling on face but not too bad.
3:45 (oops)
3:37
3:40
3:42
3:37
3:40... then pulled out. Still had plenty in the tank.
Dunno what tothink of this session. Felt strangely crap right from the start, bt couldn't pin down the problem. Legs felt fine, breathing felt easy except for one tight spot in my chest and yet I felt lethargic and like it was a real struggle to get going. All was explained why my EIU kicked in on rept 5 and I decided after rep 6 it probably wasn't the best idea to finish the session. Annoying as it was ablout 4.5hrs since eating. I guess Maccas thickshakes sit in your stomach for a while - and more surprisingly there may actually be some dairy in them... Hands and head got itchy, some swelling on face but not too bad.
3:45 (oops)
3:37
3:40
3:42
3:37
3:40... then pulled out. Still had plenty in the tank.
run warm up/down 13:00 [1] 2.0 km (6:30 / km)
shoes: Nike Equalon
Warm up (too short) and plods between intervals x 5. no Cool down (walking after having a lie down)
Saturday Jan 26, 2008 #
MTB 2:40:00 [3] 38.0 km (4:13 / km)
shoes: Diamondback Vectra Sport
Usual loop from the Dell. Hot, dry and dusty. Felt like a real gumby at the start, but quickly improved and felt I was generally riding better. Feeling briefly evaporated hen I did something really wrong and faceplanted quite heavily, but no serious damage done. Saddle bag parted company from bike on landing a jump and I had to go and retrieve it.
May well have been more like 3 hours today, or the extra time may have ben in having longer stops to recover in the heat. Dunno, don't care. Good fun.
Hands and shoulders really sore compared to normal. Probably from having to hang on so tight. Hands were so sweaty that even in gloves I couldn't grip the handlebars or brake levers properly.
May well have been more like 3 hours today, or the extra time may have ben in having longer stops to recover in the heat. Dunno, don't care. Good fun.
Hands and shoulders really sore compared to normal. Probably from having to hang on so tight. Hands were so sweaty that even in gloves I couldn't grip the handlebars or brake levers properly.
Friday Jan 25, 2008 #
run 1:04:56 [4] 11.0 km (5:54 / km)
shoes: Nike Equalon
After two days of lethargy and can't be bothered-ness I was forced into running by the state of the back rim on my road bike. Took it in for a service this morning to get things sorted for the new year.
Ran in the heat in the middle of the day. Was good on the roads, but once I hit the limestone and sand trails south of Mindarie the refleted heat was a killer. Got significantly harder when the trails softened up and worse again when I ended up off trails all together in the sand dunes. Made things really tough and my calves are going to pay for it, bt it will be a great place to explore on morning runs before school and always has the option of a flat sand run along the beach. Better for me than just running the streets from home. However, not having a shower at school is gong to suck.
Ran in the heat in the middle of the day. Was good on the roads, but once I hit the limestone and sand trails south of Mindarie the refleted heat was a killer. Got significantly harder when the trails softened up and worse again when I ended up off trails all together in the sand dunes. Made things really tough and my calves are going to pay for it, bt it will be a great place to explore on morning runs before school and always has the option of a flat sand run along the beach. Better for me than just running the streets from home. However, not having a shower at school is gong to suck.
Tuesday Jan 22, 2008 #
run intervals 27:26 [4] 7.5 km (3:39 / km)
shoes: Nike Equalon
5 x 1500m, 2min v. slow jog recovery.At 5km pace (target 5:32)
5:29
5:34
5:31
5:28
5:24
Not having any trouble holding the pace this week. felt strong. Could have done another one. Yay. No foot pain. Have to get orthotics changed. Runnig without them is fine at the moment, but will probably cause issues if I increase the k's much.
5:29
5:34
5:31
5:28
5:24
Not having any trouble holding the pace this week. felt strong. Could have done another one. Yay. No foot pain. Have to get orthotics changed. Runnig without them is fine at the moment, but will probably cause issues if I increase the k's much.
run warm up/down 25:00 [2] 4.0 km (6:15 / km)
warm up, cool down, recoveries. Approx.
Note
Turns out these are very similar times to what I ran on 1st March last year, although I had 45 seconds less recovery then... Pretty happy with that - sort of puts my running about a month ahead of where I was last year, even though I haven't done any of the long stuff.
Sunday Jan 20, 2008 #
Multisport race (Offroad Triathlon) 1:37:07 [5] 27.7 km (3:30 / km)
Offroad Triathlon at Lake Leschenaultia.
Nominally 750/21/6, but the swim was a bit short (fortunately)
No troubles finishing the swim, but very slow and I veer right quite badly without a black line to follow. Pretty much at the back of te pack and a long way down on people who can actually swim. got int transition just as Boltboi was leaving.
Felt strong on the MTB, passed lots of people on the uphills. Found the corners pretty slow and skatey, but pretty happy. Passed MTB Jen and Boltboi on the second of three laps, caught Saz in the first half of the third, then caught her again a km or two later after stopping to retrieve the water bottle I dropped on the second lap.
Run felt good, absolutely knackered but held a reasonable pace throughout. Passed about half a dozen, including several who had passed me in my ultra-slow transition.
Unfortunately didn't start watch so I don't have splits.
OK: Seen results. 10th open male (of 31) in 1:37.07. Got beaten by two old men as well. Winner (Sean O'Neill did 1:19:35, 5th was 1:30:52) Would be nice to have split timings to know where I lost how much time (other than transitions :) )
Nominally 750/21/6, but the swim was a bit short (fortunately)
No troubles finishing the swim, but very slow and I veer right quite badly without a black line to follow. Pretty much at the back of te pack and a long way down on people who can actually swim. got int transition just as Boltboi was leaving.
Felt strong on the MTB, passed lots of people on the uphills. Found the corners pretty slow and skatey, but pretty happy. Passed MTB Jen and Boltboi on the second of three laps, caught Saz in the first half of the third, then caught her again a km or two later after stopping to retrieve the water bottle I dropped on the second lap.
Run felt good, absolutely knackered but held a reasonable pace throughout. Passed about half a dozen, including several who had passed me in my ultra-slow transition.
Unfortunately didn't start watch so I don't have splits.
OK: Seen results. 10th open male (of 31) in 1:37.07. Got beaten by two old men as well. Winner (Sean O'Neill did 1:19:35, 5th was 1:30:52) Would be nice to have split timings to know where I lost how much time (other than transitions :) )
Saturday Jan 19, 2008 #
cycle 1:44:20 [2] 48.15 km (2:10 / km)
shoes: Avanti Blade
Veggie ride just to get the legs moving again after feeling pretty ordinary yesterday (not helped by my laziness)
North up the coast to Hodges Drive, Across to Freeway, Sth to Whitfords Ave, missed a turn, swung east to Wannero Rd, Back to Fwy on Hepburn and then super-veggie south back home. Slack start, worked a little in the middle, then slacked off again once I realised I was on Whitfords ave. The bike path next to that sux. Stupid barriers across it ever hundred metres or so...
North up the coast to Hodges Drive, Across to Freeway, Sth to Whitfords Ave, missed a turn, swung east to Wannero Rd, Back to Fwy on Hepburn and then super-veggie south back home. Slack start, worked a little in the middle, then slacked off again once I realised I was on Whitfords ave. The bike path next to that sux. Stupid barriers across it ever hundred metres or so...
run race 30:48 [4] 7.0 km (4:24 / km)
shoes: Nike Equalon
Ran in the new shoes without orthotics again. Foot felt 100%. Glad not to have run on Thursday. Felt much better than last week. Maybe coz 10+ minutes shorter, maybe coz i got the route pretty right. Came first. Yay. Tried not to go flat out and save a bit for tomorrow, but there probably wasn't much more there if I had tried to pick it up. Will check distance later.
run warm up/down 9:00 [1] 1.6 km (5:37 / km)
shoes: Nike Equalon
Very short warmup (to toilet and back) and a lap of one of the lakes after... will probably pay for it tomorrow...
Thursday Jan 17, 2008 #
Note
(rest day)
"Planned" rest day. Yesterday was a bit of a killer, I went for a quick swim at the beach yesterday evening and my hip flexor is ok for running and riding but sore during freestyle kick, so swimming was out. Running out due to my self-imposed three run a week limit and the prospect of MetrO on Saturday and off road tri on Sunday. Will also give my foot a few consecutive days off, I don't currently have anything to paddle and there's no way I was getting back on a bike today, so quite happy to do nothing.
Now 8pm and I'm falling alseep in front of the telly.
Now 8pm and I'm falling alseep in front of the telly.
Wednesday Jan 16, 2008 #
cycle long 4:02:31 [3] 112.72 km (2:09 / km)
shoes: Avanti Blade
What a crap ride. Bit of a bludge down to cockburn Central (the first 30 km) into a slightly stronger than normal wind, then picked it up a bit down to Thomas Rd. Knew my planned loop was probably too long by the time I turned and things didn't get better as I struggled with the SE along to tonkin Hwy. Good in parts for a while up tonkin depending on the direction it was heading. Got crapper once onto the older part of the hwy where the bike lane was really dirty and disappeared at every set of traffic lights. At about 88km popped my back tyre. Glad I had a spare tube tucked into the shirt. Rode along a bit further then hit a part of Tonkin Hwy that you aren't allowed to ride on, weaved thru a few back streets and got quite lost. Picked a random street and hoped for the best and ended up on Morley Drive. Not really bust by then so I stuck to that all the way home, pretty mch gunning it the whole way with the tailwind. Helped release some of the frustration.
Should have gone with the gut instinct to bail on the plan and jst do an out and back along the freeway when I got to Thomas Rd and already had about 45km on the clock. Ah well, live and learn. Might try swinging out to Rockingham and coming back up the coast instead...
Should have gone with the gut instinct to bail on the plan and jst do an out and back along the freeway when I got to Thomas Rd and already had about 45km on the clock. Ah well, live and learn. Might try swinging out to Rockingham and coming back up the coast instead...
Tuesday Jan 15, 2008 #
run intervals 29:51 [5] 8.0 km (3:44 / km)
shoes: Nike Equalon
4x2km at 5km race with 2 min jog/walk recovery.
Slight foot pain on 3rd, 4th rep, but not bad. Ran with orthotics in new shoes. Seems it may be a choice of sore ball of foot/toe with orthotics or arches without for the short term.
Reps 7:22, 7:25, 7:24, 7:40
(3:36/3:46, 3:42/3:43, 3:38/3:46, 3:50/3:50)
First km was too fast and was punished for it lter in the session. Blew up on the second half od rep three. Decided to back off on rep 4 to try to keep it something like the treshold session it was meant to be. A bit disappointed, bt not too bad for a first intervals sesion in a long time. No weeks of fartlek as a lead in this time either...
Slight foot pain on 3rd, 4th rep, but not bad. Ran with orthotics in new shoes. Seems it may be a choice of sore ball of foot/toe with orthotics or arches without for the short term.
Reps 7:22, 7:25, 7:24, 7:40
(3:36/3:46, 3:42/3:43, 3:38/3:46, 3:50/3:50)
First km was too fast and was punished for it lter in the session. Blew up on the second half od rep three. Decided to back off on rep 4 to try to keep it something like the treshold session it was meant to be. A bit disappointed, bt not too bad for a first intervals sesion in a long time. No weeks of fartlek as a lead in this time either...
run warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Nike Equalon
WU, CD and recoveries
Monday Jan 14, 2008 #
swim 45:00 [3] 2.0 km (22:30 / km)
Evening swim, in a 50m pool for a change. Indoor looked too crowded, probably showing that I'm a country hick usually having a lane to myself.
500 warm-up (sort of - possibly the hardest effort of the whole session)
1km steady (just to prove that I can make the distance for next weekend) 20:45
500m cooldown (some mixed stroke, pretty low intensity)
500 warm-up (sort of - possibly the hardest effort of the whole session)
1km steady (just to prove that I can make the distance for next weekend) 20:45
500m cooldown (some mixed stroke, pretty low intensity)
Note
Rang up Bikeforce Geraldton, and on their advice took bike into Bikeforce Morley to deal with the bottom bracket that is falling out. Unfotuately to get it fixed free of charge requires taking it back to Gero, o I'm getting it fixed and serviced at the same time. Will go somewhere closer to home next time...
Anyone recommend a good bike shop round Innaloo? Where do you go Tooms??
Anyone recommend a good bike shop round Innaloo? Where do you go Tooms??
Sunday Jan 13, 2008 #
Note
(rest day)
May have been my shortest training week for a while, but only 1 ride and 4 runs. Been feeling knackered all week so given the quick increase in training ove rhe last month I'm just gonna enjoy it and not feel guilty.
Saturday Jan 12, 2008 #
run race (Metro Series Trigg) 43:00 [4] 9.23 km (4:40 / km)
shoes: Nike Equalon
Hurt my foot running down a stupid pine log staircase on the way to my second control. Fortunately settled down as the run progressed, possibly because other parts of me hurt more.
Spent ages in the middle going through possible route choices and finally found one I liked, then forgot what it was and ran to a control I was meant to be skipping Bugger. Ah well. Having measured it, it only cost me 250m, so having missed 2nd by 1 second, I guess it cost me that spot, but the win was probably out of the question today.
Foot has pulled up better than expected. Really happy with the new shoes, particularly as I ran without orthotics. Will see how the next couple of days fell.
Spent ages in the middle going through possible route choices and finally found one I liked, then forgot what it was and ran to a control I was meant to be skipping Bugger. Ah well. Having measured it, it only cost me 250m, so having missed 2nd by 1 second, I guess it cost me that spot, but the win was probably out of the question today.
Foot has pulled up better than expected. Really happy with the new shoes, particularly as I ran without orthotics. Will see how the next couple of days fell.
run warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike Equalon
Quick warmup before the race. No cooldown... ah well - nobody's perfect.
Friday Jan 11, 2008 #
paddle 1:10:00 [3] 9.5 km (7:22 / km)
Paddle from East Perth Power Station with Pete. Out for 35 minuted, back for 5. Stopped to swap boats, went another few minutes then stopped again to adjust the foot pedals on Pete's ski so I didn't headbutt my knees. More solid workout than my usu$al paddles.
Pretty warm and very calm. Nice morning for it.
Pretty warm and very calm. Nice morning for it.
Thursday Jan 10, 2008 #
run long 59:33 [3] 12.5 km (4:46 / km)
shoes: Reebok Premier Road Plus
Same loop as before round Carine Open Space. Legs felt shocking at the start. Imorved marginally as the run progressed. Not sore, just totally tired and empty. Foot noticeably sore today for te first time in a while. Have popped some ibuprofen and will need to do some icing tonight. Grrr.
Wednesday Jan 9, 2008 #
cycle 2:12:32 [4] 68.0 km (1:57 / km)
shoes: Avanti Blade
Usual ride sth round the river and back up the coast. Chased a bloke down between Mt Henry and Canning Bridge then dropped him up the first hill, was hanging on behind for a while, then I obviously do something that isn't the normal "cyclists" route and saw him up ahead at one point near blackwall before rejoining him much later at Port Beach. Took a few turns at the front each till Marine Parade when he dropped off my wheel again. He was still hanging around in the background till I got back onto West Coast Hwy. First time doing that to someone with all the fancy gear that wasn't horribly obese. Wonder what it feels like to be dropped by a gumby on a commuter bike??
Guess I pushed a bit harde because of the company. Found the west perth section of the bike path today, which was nice, forgot to turn heading into Pt Walter and rode through in front of the restaurant again.
Guess I pushed a bit harde because of the company. Found the west perth section of the bike path today, which was nice, forgot to turn heading into Pt Walter and rode through in front of the restaurant again.
Tuesday Jan 8, 2008 #
run race 18:30 [5] 5.0 km (3:42 / km)
shoes: Reebok Premier Road Plus
5km time trial loop around gold course. time isn't fantastic. I ran low 17's five years ago, but I think it is the fastest I've done for several years.
Started pretty quick but had to back off early. Never really blew up, but was using the flats and short downs for recovery rather than pushing the pace and keeping a steady effort level.
Got the block of chocolate for line honours out of the peole with preset handicaps. Figured it was full of milk and nuts, which I'm probably alergic to, so ate it all in one sitting to get it out of the way well before any training sessions :) Thanks Tooms.
Started pretty quick but had to back off early. Never really blew up, but was using the flats and short downs for recovery rather than pushing the pace and keeping a steady effort level.
Got the block of chocolate for line honours out of the peole with preset handicaps. Figured it was full of milk and nuts, which I'm probably alergic to, so ate it all in one sitting to get it out of the way well before any training sessions :) Thanks Tooms.
Note
Just looked back for the last semi-comparable session and this was almost exactly the same pace as I ran a dead flat 6.6km race last April, several more months back into running training than I am this time, so I am hopeful of getting back into reasonable running form this season. (and that session lat April was a sepactacular success at the time)
run warm up/down 24:00 [1] 4.0 km (6:00 / km)
shoes: Reebok Premier Road Plus
Warmup and down and run throughs. Time and distance very approx.
Note
Having read Tooms email, my PB for the loop is 17:18 from April 2003. This was faster than I have run since September 2003 (though not many attempts to compare with). 1:12 to go... and only a few weeks back into running? Should be easy...
Monday Jan 7, 2008 #
paddle 58:00 [3] 8.0 km (7:15 / km)
Was too hot to do anything else in the middle of the day and I was too lazy to get out of bed in the morning. Readjusted the footpedals in Mum's kayak and it was much more comfortable. Struggled in the second half for having left my drink bottle in the car. Caught myself sitting too far back and not really getting any power in my stroke, but much better than last time and far more comfortable.
Paddled Matilda Bay-Mends St jetty and return. No breeze to speak of.
Paddled Matilda Bay-Mends St jetty and return. No breeze to speak of.
Sunday Jan 6, 2008 #
run long 58:44 [3] 12.5 km (4:42 / km)
shoes: Reebok Premier Road Plus
Well, it's not really a long run, but it was nominally a 1 hour loop. Gonna level off the k's there for at least three weeks to make sure that the body's holding up this tme around. Could feel the toe a little in the last 15 minutes, but seems fine. No pain on toeing off at the moment.
I figure an intervals sesion, a 1 hour run and a summer series race for the next few weeks should be manageable...
I figure an intervals sesion, a 1 hour run and a summer series race for the next few weeks should be manageable...
Saturday Jan 5, 2008 #
cycle (river loop) 2:13:43 [3] 67.59 km (1:59 / km)
shoes: Avanti Blade
The "usual" loop. Down freeway to Mt Henry, round river to Freo then up the coast to Scarborough and home. Know the way a bit better now and do it a bit more efficiently, but still missed turn for West Perth and ended up in Northbridge...
Felt strong today. Flew home with the wind. Was fun. Wanted to do something 100km plus, but didn't have time unless I got out of bed at 4am, which was never on the cards after having friends over for dinner last night.
Felt strong today. Flew home with the wind. Was fun. Wanted to do something 100km plus, but didn't have time unless I got out of bed at 4am, which was never on the cards after having friends over for dinner last night.
Friday Jan 4, 2008 #
run 47:35 [3] 10.0 km (4:46 / km)
shoes: Reebok Premier Road Plus
Morning run with Pete and Dan. From West Leederville throgh Kings Park and return. Pace started quicker than normal (for me) but still comfortable. Having a god chat till 35 minutes when Pete put in he uphill surge and the pace was pretty much on through to the end. Just about killed me by the time we got back. Would love to have an accurate distance, but I don't, so I've just put in something approx (I suspect it was a little longer...)
Thursday Jan 3, 2008 #
cycle 1:46:33 [3] 48.71 km (2:11 / km)
shoes: Avanti Blade
Ride out to coast along Branes/Sackville, then north, mainly on roads until the coast road ends around Burns Beach somewhere. Pretty quick with a tailwind and a reasonable alternative for getting to school if not too pressed for time I think. Came back along the coastal dual use path. Very slow and winding, quite busy, lots of stupid people who don't know what 'left' means. Won't bother trying that again.
Would have been netter to do this in the morning than after the girls were in bed, but at least it got done.
Would have been netter to do this in the morning than after the girls were in bed, but at least it got done.
Note
Was hoping to have recovered from Tuesday run after 48 hours, but quads and glutes still sore as. Ah well, body will get used to it eventually. Proves that a rest day doesn't necessarily help. I could only just get past my knees when trying to touch my toes this morning.
Tuesday Jan 1, 2008 #
run hills (6 up) 13:00 [5]
shoes: Reebok Premier Road Plus
Hills session, recovery round loop plus 1 minute
Short hills 1:31, 1:39, 1:37
Long hills 2:46, 2:42, 2:44
Felt pretty slow after burning halfway up the first one and realising I was going to die... Can blame it partly on the hot conditions, but largely on lack of running and zero intensity work in the last 6 months
Short hills 1:31, 1:39, 1:37
Long hills 2:46, 2:42, 2:44
Felt pretty slow after burning halfway up the first one and realising I was going to die... Can blame it partly on the hot conditions, but largely on lack of running and zero intensity work in the last 6 months
run 52:00 [1] 10.6 km (4:54 / km)
shoes: Reebok Premier Road Plus
Warm-up, cool down and recoveries (time approx - stolen from Tooms' log)
Total distance includes efforts logged separately. Just want it in there to keep tabs on my foot... Longest run for ages - and first one off only 1 non-running day.
Total distance includes efforts logged separately. Just want it in there to keep tabs on my foot... Longest run for ages - and first one off only 1 non-running day.
Note
Just for fun (and to make Tooms feel good about himself) training totals for last year:
AR: 25:54
ROGAINE: 21:45
O: 2:43
MTBO: 2:11
CYCLE: 116:07
MTB: 24:29
RUN: 76:31
PADDLE: 16:04
SWIM: 3:45
CORE: 5:30
All up about 295 hours... Pretty disgraceful really, especially if you take about 50 hours of competition out.
Try to orienteer more this year and hopefully avoid the long term injuries that dogged me since April.
AR: 25:54
ROGAINE: 21:45
O: 2:43
MTBO: 2:11
CYCLE: 116:07
MTB: 24:29
RUN: 76:31
PADDLE: 16:04
SWIM: 3:45
CORE: 5:30
All up about 295 hours... Pretty disgraceful really, especially if you take about 50 hours of competition out.
Try to orienteer more this year and hopefully avoid the long term injuries that dogged me since April.